Nutrients in Bananas
Banana is most likely one of the most common and available fruit all over the world. One medium-sized banana (7″ to 8″ long) approximate weight of 118 g provides 105 calories with 0.1 g saturated fat and a total of 0.4 g fat. Banana has zero cholesterol and contains a number of minerals, carbohydrates, and vitamins. Nutrients in bananas are (medium size Banana 118 g) –
Calories 105
Cholesterol 0 mg
Sodium 1.2 mg
Potassium 422.4 mg
Carbohydrate 27 g (Dietary fiber 3.1 g, Sugar 14 g)
Protein 1.3 g
with some other micronutrients but not a significant amount. (Sources include: USDA)
Calories in banana:
First of all, among all the health benefits of banana, the most important is – it provides a good amount of calories with a very negligible amount of fat. A medium-sized banana can supply 105 calories with a number of minerals. As banana provides a negligible amount of fat and has no Cholesterol, you can select banana for weight loss meal.
Carbohydrates in banana:
One of the top sources of Carbohydrates. Carbohydrates are the key source of energy for the human body. The human body breaks down carbohydrates into glucose. For a low Glycaemic index (51+/- 3), banana isn’t going to raise your blood sugar too much. A medium-sized banana provides 27 g of carbohydrates (Dietary fiber 3.1 g, Sugar 14 g). But diabetic patients are suggested to talk to their nutritionist about the sugar level of ripe bananas.
Minerals in banana:
Eating bananas every day means you are taking a good amount of minerals every day. Mineral concentrations of banana fruit grown in different countries are different. On average 100gm of banana gives you 358 mg Potassium which is 10% (based on a 2,000 calorie diet). It also provide Sodium 1mg/100g, iron concentration ranged from 1.42mg to .063mg/100gm, zinc concentration ranged from 1.219 to 0 mg/100gm,
Vitamins in banana:
Bananas are considered a rich source of several vitamins especially vitamin B6 and vitamin C, among all other Nutrients in bananas. One 100gm banana can provide 14% vitamin C, and 20% Vitamin B-6 based on a 2,000 calorie diet.
Health Benefits of Bananas
Banana keeps the Heart healthy
Banana helps to keep your heart in good condition. Because the high amount of Potassium of banana control blood pressure as well as keeps heart rate stable. As a result, it reduces the risk of cardiac disease against the bad effects of high blood pressure. Those who take a sufficient amount of potassium have up to a 27% lower risk of cardiac disease. So, eating bananas every day means you are keeping your heart in good condition than others. Moreover, pectin found in green bananas is linked to reducing cholesterol and lipids in the blood.
Banana improve digestion system
Banana is a very significant source of natural fiber because a single 7 – 8’’ sized banana provides almost 3mg of fiber. It contains Pectin and resistant starch of fiber at a different stage. Studies found soluble-resistant starch in green bananas that lower blood sugar levels, reduced appetite, and various benefits for digestion. Moreover, the green banana recipe is an ideal choice of food suggested for diarrhea treatment.
Bananas promote Weight Loss
Do bananas burn fat? Still, no strong evidence was found in which you will get a direct answer, yes or no. But for several important nutrients in bananas makes it a weight loss friendly fruit. Eating bananas every day means taking 12% dietary fiber and the resistant starch has regularly been connected to less weight gain.
Banana Enhance Mood and Boost Memory
This is one of the interesting benefits of bananas. It can improve your mood and increase the feeling of fullness. Tryptophan found in bananas keeps the moods positive, helps to fight depression, and boosts memory. On the other hand banana benefits men and women in different ways. Vitamin B6 and magnesium of bananas promote sleeping and keep muscles at relaxes condition.
Banana Treats Asthma
Most importantly, researchers at the Imperial College of London found that children who ate just 1 banana per day had a 34% less chance of developing asthma.